HALASANAM
S. Ramaswami, Trustee, Krishnamacharya Yoga Mandiram.
H alas ana m , w h i c h i s a n
extension of Salvangasanam,
des c ribed in t h e l a s t i s s u e i s
al s o a well- k n o w n p o s t u r e .
Up t o S arv a n g a s a n at,h e p r o -
ce dure is t h e s a f n e . T h e t e -
after, slowly tixhale and
l o wer t he le g s o v e r t h e h o a d
and plac e l h e l o e s o n t h e
ground. St re t c h b o t h t h € a r m s
and pres s t h e p a l m s o n t h e
ground. The . k n e s sa n d a n k l e s
are als o s t r e t c h e d ( R e f e r
sket c h 1). O r r e m a y s t a Y f o r
a few breat h s . E v i d e n t l yt h e
i n halat ion w i l l b e s h o r t , b u l
ono m ay pra c t i s el o n g e x h a l a -
ti o n in lhe p o s t u r e i n c l u d i n g
the Sandhas after exhala-
tions. After staying for a few
breaths or upto 3 minutes ot
so, return to the lying Posture.
sl owly roll i n g b a c k , c o n -
sciously stretching every
inter vertebral ligaments, Keepi ng thc arms overhead
th ig h s, kn e e s, a n kle s, fe e t a n d hol di ng the toes, spread-
a n d a lso th e to e s. in g the l egs overhead,keep-
in g the l egs at an angl e
ARDHAPADM A HAT ASA- o verhead are some of the
NAM : o ther vari ati ons, l t coul d oe
There are a number of
o b served that H al asanam
r e qui resfurther stretchi ng of
va r ia tio n s p o ssib le in Ha la -
posteri or muscl es and
sa n a m . Cn e o f th e m is th e
a b doman, thers!y hel pi ng
Ar d h a o a d m aHa la sa n a m .T h e
sta r tr n g p o in t is Sa r y3 p g 3 -
th e functi oni ng of pei vi c and
o ther i nternal organs. N eck
sa n a m . Exh a lin g , p la ce th e
le ft a n kle o ve r th e r ig h t th ig h
a n d shoul ders are al so stret-
ch ed consi derabl v.
th e n o n th e n e xt e xh a la tio n
slo wly lo we r th e r ig h t le g Those w ho are prone to be
a s in Ha la sa n a m , with le ft lyp-egensive- should avoid
fo o t p r o ssin g a g a in st th e p r essure on the back of the
th ig h a n d th e lo we r a b d o m a n . h e ad w hi ch may l cad to
Stay fora few braaths. Return flusbing of the face. How-
to sla r tin g p o in t o n in h a la - e ver, they may l ow er the l egs
lio n , str e tch in g a lso th € le ft a s much as possi bl e,al l ow i ng
leg. This is to be repeated th e to!.so to be a l i ttl e aw ay
o n th e o th e r sid e a lso . ( Re fe r fr o m the chi n. The correct
Ske tch 2 ) . p o si ti on for such a person
co ul d be achi eved by tri al
a n d error and a comfortabl e,
b a lanci ngposi ti on coul d thus
b e mai ntai ned. One shoul d
concentrat6 on fine breatning
a n d di rect the vi sual atten-
tio n to the mi ddl € of ths
eyebrows, with closed eyes.
Sarvangasanam and Hala-
sanam should be followed
 ing the head, nsck and
shoulders on the ground
(Refer Sketh3). Stay for a
ffiper-o sno up ro one
minute. Exhale, press the
elbow and head. slightly
bend th€ knees and return to
Sawangasanam.
practisc
After considerable
it may be good to combine
by counterposes, such as The starting point is Halasanamand Uttanamayu-
thujangasanam,Salabhasa- Sarvangasanam. Now,exhale rasanam and then back to
na.r. and keepingthe palm firmly Halasanam, with the approp-
UTTANAMAYURASANAM: on the back slowly drop the riats breathing mentioned
legs on the ground, str€tch- earlier. This soqu€ncemay
Uttanam Stretched.
- ing the front ponion of the be repsated 3 to 6 times.
Mayura Peacock body. stretchthe legs,xeep- These dynamic movementg,
-
(T3.
can be done by youngsters
z.-
and it strengthenstho torso'
shouldersand neck conside.
rably.
Uttanamayurasanam is also
known as Madhyasethu-
which can be approached

explai- ped in one of tho carlier i3suosT

from Dwipadapeetam,
lr

* J
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